CrossFit Lockhart – CrossFit

Weightlifting

Bench Press (5X6)

Narrow grip bench press. hands should be placed inside shoulders

Perform all 5×6 with the same weight.

Perform max effort strict pull-ups after each set.

Use a band for assistance.

If performing ring rows, stay as low as possible, and perform the reps using arms only, no hip drive.

Metcon

Metcon (No Measure)

OTM x 15 minutes

30 sec ON, 30 sec REST

min 1: right arm half get ups

min 2: left arm half get ups

min 3: right leg KB Romanian deadlift

min 4: left leg KB Romanian deadlift

min 5: hollow holds